If you haven’t yet tried wasabi, be warned; it can be awfully pungent, but in a unique, indescribable way. The “heat” of the sauce can be tempered by decreasing the amount of wasabi pounder used. (Use 1 teaspoon at first until you have a chance to gauge the hotness of your wasabi, as well as your tolerance.) Wasabi sauce makes a great accompaniment to fish and chicken. It can also be used as a sauce in wheat-free wraps.

Makes 2 servings:

• 3 tablespoons mayonnaise
• 1 to 2 tablespoons wasabi powder
• 1 teaspoon finely minced fresh or dried ginger
• 1 teaspoon rice vinegar or water

Directions:

1. Mix all the ingredients in a small bowl.
2. Store tightly covered in the refrigerator for up to 5 days.

For a more Asian variation, substitute 2 tablespoons sesame oil and 1 tablespoon (wheat-free) soy sauce for the mayonnaise.

This recipe is a fun twist on a breakfast favorite. Cauliflower makes a great addition to gluten-free recipes, and this is no exception. If you'd like to try a different topping for these bagels, consider sunflower seeds.

Makes 5 servings:
For the topping:

• 1 egg yolk, beaten, mixed with 1 tablespoon water
• 1/2 tablespoon dried minced garlic
• 1/2 tablespoon dried minced onion
• 1/2 tablespoon sesame seeds
• 1/4 tablespoon black sesame seeds
• 1/4 tablespoon poppy seeds
• 1/4 tablespoon sea salt

For the bagels:

• 2-1/2 cups cauliflower, pulsed in a food processor to resemble rice
• 2 eggs, beaten
• 2 tablespoons olive oil, plus extra to grease the pan
• 1-1/2 teaspoons honey
• 1/4 teaspoon lemon juice
• 1/3 cup coconut flour
• 2 tablespoons ground walnuts
• 1/2 teaspoon baking soda
• 1/4 cup white onion, minced
• 2 garlic cloves, minced
• Parchment paper

Directions:
For the topping:

1. To a small bowl, add the beaten yolk and water, and mix to combine.
2. To another bowl, add the dried garlic, onion, sesame seeds, poppy seeds and sea salt, and mix to combine.

For the bagels:

1. Preheat your oven to 400 degrees Fahrenheit. Lightly coat the wells of a doughnut pan with the olive oil. Set aside.
2. Transfer the cauliflower to a microwave-safe bowl and steam it in the microwave for about 4 minutes.
3. Remove the cauliflower from the microwave and allow it to cool to the touch. Place it in a cheesecloth (or thin, clean dish towel). Twist the cloth and squeeze out as much liquid as possible. You might need to do this in batches.
4. To a medium bowl, add the 2 eggs, olive oil, honey and lemon juice. Mix to combine.
5. To another medium bowl, add the coconut flour, ground walnuts and baking soda. Whisk to combine.
6. Add the egg mixture to the flour mixture and stir to thoroughly combine.
7. Add in the cauliflower, onion and garlic. Mix well to combine.
8. Add the mixture into the doughnut pan, almost all the way to the top. Bake for about 15 minutes. Remove from the oven and let them sit for a minute. While still very warm, invert the doughnut pan with a baking sheet to remove the bagels. Line the baking sheet with parchment paper, add the bagels and continue to bake for another 7 to 10 minutes until golden.
9. Remove from the oven and let cool slightly. Brush the tops of half bagels with the egg yolk mixture. Sprinkle with the topping mixture, and press down lightly, using your fingers. If you'd like, you can place the bagels back into the oven for a minute to help the topping stick.
10. Allow to cool slightly and then serve immediately.
    

Adapted from Lexi's Clean Kitchen, published on www.sheknows.com

Asparagus packs a lot of health benefits into a little package. The little bit of effort required to roast the garlic will be more than worth it to liven up a batch.

Makes 2 servings:
1 head of garlic
extra virgin olive oil (as needed)
½ pound asparagus, trimmed and cut into 2-inch pieces
1 tablespoon ground pecans or almonds
½ teaspoon onion powder

Directions:

1. Preheat the oven to 400°F.
   
2. Peel off the papery layers from the garlic head, and then slice off the top ¼ inch to expose the garlic cloves.
   
3. Place the head of garlic in the center of a square of foil and drizzle with olive oil. Seal the garlic in the foil and place it in a shallow pan. Bake for 30 minutes. Remove from the foil and let cool.
   
4. Heat 1 tablespoon of oil in a large skillet over medium heat. Add the asparagus and cook, stirring, until bright green, 3 to 4 minutes. Sprinkle with the ground pecans or almonds and then the onion powder.
   
5. Squeeze the roasted garlic out of the skins into the pan. Continue to cook the asparagus, stirring, until the asparagus is crisp-tender, 1 to 2 minutes.
   

Many people who embark on a wheat-free journey occasionally need to indulge a craving for break, and this fragrant, high-protein loaf is just the ticket. Apple walnut bread is absolutely wonderful spread with cream cheese; peanut, sunflower seed, cashew, or almond butters; or regular, old-fashioned dairy butter (unsalted if you are salt sensitive). It will not, however, work well for a sandwich due to its gluten-free tendency to crumble.

A sweet treat for friends and family!

These wheat-free cookies will satisfy your occasional craving. Replacing wheat flour with coconut flour yields a somewhat heavier, less cohesive cookie. But once your friends and family get familiar with the slightly unusual texture, they will ask for more. This is a basic cookie recipe that can be modified in any number of delicious ways. Chocolate lovers, for instance, can add semisweet chocolate chips and leave out the allspice, nutmeg and ginger to make a healthy wheat-free equivalent to chocolate chip cookies.

Makes about 25 cookies (2.5" round):
2 cups coconut flour
1 cup walnuts, finely chopped
3 tablespoons coconut, desiccated
2 tablespoons Truvia, 1/2 teaspoon stevia extract powder, or 1/2 cup granulated Splenda
2 teaspoons cinnamon, ground
1 teaspoon allspice, ground
1 teaspoon ginger, ground
1 teaspoon nutmeg, grated
1 teaspoon baking soda
1 cup sour cream or coconut milk
1 cup walnut oil, extra light olive oil, melted coconut oil, or melted butter
1/2 cup sugar-free vanilla syrup (DaVinci and Torani make good ones)
3 large eggs, lightly beaten
1 tablespoon lemon zest, grated
1 teaspoon pure almond extract
Milk, unsweetened almond milk, or soy milk (optional)

Directions:

1. Preheat the oven to 325 degrees Fahrenheit. Grease a baking sheet or line sheet with parchment paper.
2. Stir together the coconut flour, walnuts, shredded coconut, sweetener, cinnamon, allspice, ginger, nutmeg and baking soda in a large bowl.
3. Whisk together the sour cream or coconut milk, oil or butter, vanilla syrup, eggs, lemon zest and almond extract in a 4-cup measuring cup.
4. Add the egg mixture to the coconut flour mixture and stir just until incorporated. If the mixture is too thick to stir easily, add the milk, unsweetened almond milk, or soy milk one tablespoon at a time until the consistency of cake batter.
5. Drop one-inch mounds onto the baking sheet and flatten. Bake for 20 minutes, or until a toothpick comes out clean.
6. Cool on racks.

Few combinations burst with as much flavor and zest as this mixture of avocado with lime and cilantro. If being prepared for later, the avocado and lime are best added just before serving.

Serves two:
4 cups mixed greens or baby spinach
1 carrot, shredded
4 ounces tuna (pouch or canned)
1 teaspoon fresh cilantro, chopped
1 avocado, pitted, peeled and cubed
2 lime wedges

Directions:
Combine the greens and carrot in a salad bowl (or storage bowl). Add the tuna and cilantro and toss to combine. Just before serving, add the avocado and squeeze the lime wedges over the salad. Toss and serve immediately. The salad can be served as is or with added salad dressing. Avocado salad dressings match particularly well.

A bowl of sweet, crunchy goodness!

This granola will satisfy most people's desire for a sweet, crunchy snack, though its taste and look are different from those of conventional granola. You can also have the granola as a cereal with milk. The oats (or quinoa) and dried fruit can have blood sugar consequences, but the quantities are modest and therefore likely to have limited blood sugar effects in most people.


Makes 6 servings:
1/2 cup quinoa flakes or old-fashioned rolled oats
1/2 cup ground flaxseeds (can be purchased pre-ground)
1/4 cup raw hulled pumpkin seeds (pepitas)
1 cup chopped raw cashews
1/2 cup sugar-free vanilla syrup (DaVinci or Torani are good)
1/4 cup walnut oil
1 cup chopped pecans
1/2 cup sliced almonds
1/4 cup raisins, dried cherries, or unsweetened dried cranberries

Directions:

1. Preheat the oven to 325 degrees Fahrenheit.
2. Combine the quinoa or oats, ground flaxseeds, pumpkin seeds, 1/2 cup of the cashews, the vanilla syrup and walnut oil in a large bowl and toss to coat.
3. Spread the mixture in an 8"x8" baking pan and press to make an even layer about 1/2 inch thick.
4. Bake until nearly dry and crispy, about 30 minutes.
5. Let the mixture cool in the pan for at least one hour.
6. Meanwhile, combine the pecans, almonds, dried fruit and remaining 1/2 cup of cashews in a large bowl.
7. Break the cooled quinoa-flax mixture into little pieces. Stir into the nut-fruit bowl.

This healthy and protein-rich meal harbors both great taste and nutritional value. Expect to prepare this meal for two (or one if you're very hungry) for approximately 10 minutes and a cooking time for 20 minutes. The ingredients to this recipe are:

Ingredients:

• Olive or Coconut Oil
• 1-pound halibut or other white fish
• 2 Tablespoons Dijon mustard
• 2 Tablespoons almonds, chopped
  

Instructions:

• Preheat the oven to 350 degrees F. 
• Lightly grease a baking sheet with olive or coconut oil. 
• Lay fish in the pan skin side down.
• Spread Dijon mustard over fish and sprinkle with almonds.
• Bake for 12-15 minutes, or until fish flakes easily with a fork. 
  

Makes: 1-2 Servings

Preparation Time: 10 minutes    
    
Cooking Time: 20 minutes   

https://gladdmd.com/improve-your-health/recipes/halibut-with-dijon-and-almonds

This delicious and simple summer treat is the perfect dish for a barbecue! It takes less than 5 minutes to throw together the ingredients to this rosemary chicken recipe, which can be either grilled or oven-baked. 

INGREDIENTS: 

• 3-5 sprigs of fresh rosemary

• 3 cloves of garlic, freshly pressed
• 1 /2 - 1 tablespoon olive oil
• 3 lbs organic free range chicken legs (breasts are good too!)
• Salt & pepper for taste
  
  

DIRECTIONS:
*Note: if baking, preheat oven to 400 degrees.

1. Remove skin from chicken legs, rinse, pat dry, and arrange in a baking dish.

2. Drizzle olive oil over chicken legs.

3. Sprinkle garlic, rosemary, salt, and pepper over chicken legs.

4. Rub and rotate legs to evenly distribute ingredients.

5. Grill for about 30-35 minutes, rotating sites every 7-8 minutes. If baking, leave uncovered in the same prep dish and bake 35-40 minutes, until juices run clear. 

Makes: 4-5 Servings

Preparation Time: 5 minutes    
    
Cooking Time: 30-40 minutes

This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, chopped
• 1 large yellow bell pepper,chopped
• 5 cloves garlic, minced
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans black beans, rinsed
• 2 14-ounce cans no-salt-added diced tomatoes, undrained
• 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
• 2 cups vegetable broth
• 2 teaspoons light brown sugar
• 2 cups Cooked Wheat Berries, (recipe follows)
• Juice of 1 lime
• 1 avocado, diced
• 1/2 cup chopped fresh cilantro

Preparation:

1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.
2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Makes: 6 servings, about 1 1/2 cups each

Active Time: 25 minutes

Total Time: 1 hour